Ankle pain is a common problem that can affect anyone—from athletes to someone who spends most of their time sitting. Your ankles support your body weight, pain in your ankles can make it difficult to stand or walk.
There are many causes of ankle pain. Associated symptoms and treatment options depend on the cause of your pain.
Let’s understand what ankle pain is along with common causes of ankle pain, how it can be treated and prevented, and when to see a doctor for it.
What is Ankle Pain?
Your ankle is a complex joint made up of bones (tibia, fibula, talus), tendons, ligaments, and muscles. Ankle pain is pain or discomfort in your ankle joint which can range from mild to severe depending on the cause.
Ankle pain can usually be treated at home with rest, ice, and over-the-counter pain medicines. If an injury or any other medical condition is causing your pain, it would be treated by a doctor.
Common Causes of Ankle Pain
Usually ankle pain is caused by exercising too much or wearing shoes that are too tight. There are many other conditions or injuries that can cause ankle pain. These include:
Ankle Sprains
A sprain is one of the most common causes of ankle pain. It happens when the tough bands of tissues in your ankle (ligaments) that hold your bones together are stretched or torn.
It usually causes sudden pain after twisting or rolling your ankle or intense exercise. Along with pain, it may also cause swelling and bruising. The pain may worsen when you walk or put weight on your foot.
Mostly mild sprains get better in a few days with rest and simple home care like the RICE method (rest, ice, compression, elevation).
If the sprain is worse, the doctor may suggest a short cast and physiotherapy.
Fractures (Broken Ankle)
If you have had an accident, fall, or sports injury and can’t put weight on your foot, a fracture can be the cause. Your ankle is made up of three bones—tibia (shin bone), fibula, and talus. If one or more of them gets cracked or broken, it causes pain, bruising, and swelling. It’ll be very difficult for you to walk or move your ankle and there can also be visible deformity.
Fractures need urgent medical care. You should head to the A & E department, if you suspect a broken bone.
Achilles Tendonitis
Tendonitis is the inflammation or irritation of a tendon—the tissues that connect your muscles to your bones, usually due to overuse or injury.
Achilles tendonitis can be caused by a heavy or sudden strain leading to tears in the Achilles tendon—which connects your calf to your heels. It’ll cause the back of your ankle to swell and feel tender and warm, just above your heel.
You’ll notice the symptoms of tendonitis most in the morning or after doing exercise.
Mild tendonitis usually gets better within 2 to 3 weeks by treating it at home.
Arthritis
Another common cause of ankle pain is arthritis. Arthritis is the inflammation of your joints which can make the joint stiff, swollen, and painful. It can be of many types including:
Osteoarthritis—devlops over time as the cartilage in your joint wears down.
Rheumatoid arthritis—an autoimmune condition that causes joint inflammation.
Reactive arthritis—followed by an infection in your GI or urinary tract.
Bursitis
Your ankle contains small , fluid-filled sacs called bursae that acts as a cushion and reduces friction between your bones and tendons. When these bursae become inflamed, usually due to repetitive stress or pressure, they can cause swelling and tenderness—known as bursitis.
It can also make your ankle feel stiff and warm.
Gout
Gout most commonly affects your big toe but it can also affect your ankle. It’s a type of inflammatory arthritis caused by the build up of uric acid (waste product) crystals in your joint. It causes sudden, intense pain, swelling, and redness.
Nerve Related Issues
Sometimes ankle pain is nerve related. For example tarsal tunnel syndrome. Your tibial nerve gets compressed as it travels through your tarsal tunnel—a passage of bones and ligaments in your ankle. It causes pain, burning or tingling sensation in the bottom of your feet and toes.
Sural nerve—a sensory nerve that runs along the outside of your lower leg, ankle and foot—can get compressed, irritated, and entrapped which can also cause ankle pain.
Other Conditions
There are many other conditions that can cause ankle pain, such as:
- Flat feet
- High arch feet
- Ankylosing spondylitis
- Infections that form or spread in your ankles like osteomyelitis and cellulitis
- Lupus
- Pseudogout
- Plantar fasciitis
How to Treat Ankle Pain at Home
You can treat mild ankle pain at home by using the RICE method. RICE method includes:
Rest and avoid activities that aggravate your pain
Ice—apply an ice pack or a bag of frozen peas wrapped around a towel for 15 to 20 minutes at a time for a few times a day.
Compressions—wrap your ankle in an elastic bandage which’ll help reduce swelling. Your doctor can tell you how to apply compression bandage safely, so it isn’t too tight.
Elevation—keep your ankle above the level of your heart as much as possible.
You can also take over-the-counter pain killers like paracetamol or ibuprofen (tablets or gel) to relieve pain and wear supportive footwear to ease pressure.
Make sure you don’t stand or walk for long periods of time and don’t wear high heels or tight shoes.
Medical Treatment for Ankle Pain
If your pain lasts for more than a few days or at-home treatment doesn’t work, you should see your doctor. They may recommend:
Physiotherapy: Exercises to strengthen and restore movement.
Orthotis: Shoes inserts or supportive footwear to improve alignment.
Anti-inflammatory medications (like naproxen or ibuprofen) or steroid injections to reduce pain and swelling.
Splints, braces, or casts to immobilise your ankle while it heals.
Joint aspiration—your doctor would insert a needle in your joint to take out excessive fluid that causes swelling.
Surgery in cases of severe fractures or tendon tears.
Learn more about treatment options for joint and muscle pain.
Tips to Prevent Ankle Pain
Not all causes of ankle pain can be avoided, but there are a few things that you can do to keep your ankles healthy:
- Wear supportive, well-fitting shoes
- Stretch and warm up before doing exercise or playing sports
- Cool down and stretch after physical activity
- Avoid sudden increase in activity
- After intense activity give your body time to rest and recover
- Maintain a healthy weight to reduce pressure on your joints
Learn more about living with joint pain.
When to See a Doctor
You should see your doctor if:
- Your pain is stopping you from doing your normal activities
- Your pain is getting worse or keeps coming back
- Your pain hasn’t improved after treating it at home for 2 weeks
- You have tingling or loss of sensation in your feet
- You have diabetes and foot pain
Seek urgent medical help if:
- Your pain is severe or you feel faint, dizzy, or sick from the pain
- You’re unable to walk
- You heard a snap, a popping or grinding noise at the time of injury
- Your ankle or foot has changed the shape or is at odd angle
Final Thoughts
Ankle pain is common but it’s not something you should ignore—especially if it keeps coming back or affects your daily life. There are many possible causes of ankle pain. Usually mild ankle pain improves with rest, ice, and supportive footwear but if it doesn’t get better or becomes severe, it’s best to see your doctor.
